CrossFit – Mon, Nov 6

231106 (Time)

– RX –
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders

– INTERMEDIATE –
4 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders

– BEGINNER –
4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders

General Warm-up

1 set:
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders

1 set:
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders

1 set:
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders

Skill Work (Checkmark)

Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
 

Stretching

1 set:
2:00 foam roll quads
1:00 foam roll calves

– AT-HOME – (Time)

4 rounds for time:
15 DB-facing burpees
15 DB squats (35/50 lb)
75 single-unders
– Use two DBs.

Work Your Weakness
Hang Power Snatch (STRENGTH I
EMOM 10:
1 hang power snatch

– Increase loading across as many sets as possible.
– All reps start from the hang.
– Begin at 70% of your 1-rep max power snatch.)

STRENGTH II (Weight)

4 sets:
50-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.

– Go as heavy as possible on the farmers carry. Use two loaded barbells for more of a challenge.
– Use a single DB or bumper plate to add load to the back extensions; the load should allow for 10+ unbroken reps.

 

Bench Press (STRENGTH III
5 sets for load:
5 bench presses
– Lift once every 3:00.
)

– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 70-75% of your 1-rep max bench press.
 

SKILL I (Checkmark)

5 sets:
10 ring dips
:30 L-sit hold

– Choose an L-sit hold option that allows you to complete the L-sits in 3 sets or less; this could be from the ground, on rings, on boxes, hanging, etc.
– Scale the ring dips by placing one or two feet on the ground for assistance.
 

STAMINA I (4 Rounds for reps)

4 sets for time:
800-m run
or
1,600/2,000-m C2 Bike
– Rest 3:00 between efforts

– Finish the 800-m runs sub 4:30.
– Push and sustain the pace for several sets.
– Modifications
Run | Distance, ski, row, or bike
800-m run substitutions | 800/1,000-m row. 800/1,000-m ski, 1,600/2,000-m C2 Bike, 1,750/2,500-m Assault or Echo Bike